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TGR's Modified PowerBuilding v2.0

Damn strong pressing man!
 
Dang! Going to pass me on my bench...lol
Awesome, awesome pressing man. Really happy to see you pushing like this. It will be fun to look back 6 months from now and see how much progress you've made in such a short time!!
 
turff49 said:
Dang! Going to pass me on my bench...lol Awesome, awesome pressing man. Really happy to see you pushing like this. It will be fun to look back 6 months from now and see how much progress you've made in such a short time!!
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Thanks Brian! And I dunno about passing your bench anytime soon. Lol
 
265 looked good man. Wouldn't be surprised if you got 300 in the next 2 months, if you did 280 last time. Then you start working on the bench bodyweight for 20 reps club.

Its a thing now. I made it.
 
justanotherj said:
265 looked good man. Wouldn't be surprised if you got 300 in the next 2 months, if you did 280 last time. Then you start working on the bench bodyweight for 20 reps club. Its a thing now. I made it.
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I'll hit BW x20 before 300, prob. I tend to do better at higher reps.
 
I'm thinking about switching to low bar squats to increase my numbers. Thoughts?
 
justanotherj said:
265 looked good man. Wouldn't be surprised if you got 300 in the next 2 months, if you did 280 last time. Then you start working on the bench bodyweight for 20 reps club.

Its a thing now. I made it.
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Reps >5 = CARDIO!

Sean1332 said:
I need to lose weight then
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Boy that's the truth. I was better off at 190 doing pullups than 220, no doubt.

RegisterJr said:
I'm thinking about switching to low bar squats to increase my numbers. Thoughts?
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It didn't increase my numbers at all, directly. Actually I got weaker initially. But the payout was that I started focusing more on the musculature that was going to let me handle the most weight in the most efficient movement pattern, and give me the most headroom to get stronger. Didn't take more than a month to get comfy with it, and a few months to get the bar placement dialed in for me.
 
High-bar still has a place btw - I've used it as a heavy accessory after my comp squats every week for the last 30 or so and feel like it really helps my pop out of the hole.
 
Nice benching. Yea definitely took that bar too quick to even see if you had it. But other than that, goood work. And Hyde makes some good points, give low bar a try. See what works for u. I use high bar for accessory as well and low bar is a different feel in set up and how I execute the lift.
 
Thanks for all the advise guys. I'll play with the low bar next week (deload). No point in introducing it on singles week.

I notice most people's grip is fairly wide on LB. Do I still want to get my lats tight and drive the elbows down? I actually love how tight I feel in high bar...

I know I'm behind on everyone's logs. It's our first weekend alone in a couple months. FIL was released to go back home. I'll catch up in the AM...
 
Yeah everything still needs to stay tight. Engage the last and break the bar over your back. You may not have to go TOO much wider. Guys you see go real real wide, most likely have bad mobility. My index is on the rings...dunno if you call that wide or not. Also, using a thumbless grip may or may not help. Look up Chris Duffin Hand Position (I know I say his name all the time but his squat videos will help tremendously)
 
Sean1332 said:
Yeah everything still needs to stay tight. Engage the last and break the bar over your back. You may not have to go TOO much wider. Guys you see go real real wide, most likely have bad mobility. My index is on the rings...dunno if you call that wide or not. Also, using a thumbless grip may or may not help. Look up Chris Duffin Hand Position (I know I say his name all the time but his squat videos will help tremendously)
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Thanks Sean. I'll play around with it.

Is this it? Invalid Link Removed

I found that earlier, and I guess there are several parts to that series.
 
Ideally, you'd still like to take the narrowest grip possible, but yes you'll find that is likely wider than your narrowest high bar positioning. Speaking from my own experience.
 
I was just about to ask about your FIL! Glad you're getting some much needed alone time!!
 
Barbell Incline Close Grip Bench Press 191.17

Both hands on smooth.

Set 1 : 45x5
Set 2 : 95x10
Set 3 : 135x10
Set 4 : 155x7
Set 5 : 135x10
Set 6 : 135x8
Set 7 : 95x18

The incline CG is a little tougher than flat.

SUPERSET 1:

Barbell Curl 133 (w/ fat grips)

Set 1 : 85x8
Set 2 : 95x8
Set 3 : 105x8
Set 4 : 100x8 + drop
Set 5 : 85x4

Dip Machine 276

Standard dip grip-
Set 1 : 180x15
BW dip because machine was taken
Set 2 : 0x21
Knuckles FWD
Set 3 : 180x15
Set 4 : 180x16

SUPERSET 2:

Dumbbell Zottman Curl 40

Set 1 : 25x10
Set 2 : 30x10
Set 3 : 30x9
Set 4 : 25x10

Dumbbell Tricep Kickback 44.33

PRONATED

Set 1 : 30x10
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 30x10

SUPERSET 3:

Cable Overhead Curl 80

DROPSET:
Set 1 : 60x10
Set 2 : 50x6
Set 3 : 40x5
Set 4 : 30x8
DROPSET:
Set 5 : 55x10
Set 6 : 45x6
Set 7 : 35x5
Set 8 : 25x8
DROPSET:
Set 9 : 55x10
Set 10 : 45x6
Set 11 : 35x6
Set 12 : 20x14

Cable Rope Overhead Triceps Extension 81.67

Set 1 : 50x19
Set 2 : 50x15
Set 3 : 50x14

Farmers Walk N/A 80#

Set 1 : 00:01:15 dropped twice
Set 2 : 00:00:42 dropped once

Thanks for the incline idea Brian. They were tough.
 
liftandswim said:
Ideally, you'd still like to take the narrowest grip possible, but yes you'll find that is likely wider than your narrowest high bar positioning. Speaking from my own experience.
Click to expand...

This.

Sean1332 said:
Yeah everything still needs to stay tight. Engage the last and break the bar over your back. You may not have to go TOO much wider. Guys you see go real real wide, most likely have bad mobility. My index is on the rings...dunno if you call that wide or not. Also, using a thumbless grip may or may not help. Look up Chris Duffin Hand Position (I know I say his name all the time but his squat videos will help tremendously)
Click to expand...

And this. Duffin's series is how I arrived at my hand position, and when I get the tightness in my back and thoracic set right as I extend the weight out of the rack, it feels incredibly lighter than a loose bar on your back. I believe my middle finger is also on the ring w/ my low bar. Pink is several inches inside ring on high bar for me.

And I have to wrap my wrists for reps over 3 or max effort on low bar - very uncomfortable even with being wider than high bar.
 
Hyde said:
This. And this. Duffin's series is how I arrived at my hand position, and when I get the tightness in my back and thoracic set right as I extend the weight out of the rack, it feels incredibly lighter than a loose bar on your back. I believe my middle finger is also on the ring w/ my low bar. Pink is several inches inside ring on high bar for me. And I have to wrap my wrists for reps over 3 or max effort on low bar - very uncomfortable even with being wider than high bar.
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What about stance/feet placement?
 
rob112 said:
It's definitely a good call. I think he is one of the cleanest/most proficient squatters on the planet. Plus one of the best coaches.
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Everyone has a favorite.

Off the top of my head:

Bolt = Mike T
Rob = CWS
Sean = Duffin
Herder = SuperD

I'm a CWS guy myself.
 
liftandswim said:
Everyone has a favorite. Off the top of my head: Bolt = Mike T Rob = CWS Sean = Duffin Herder = SuperD I'm a CWS guy myself.
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While I don't think anyone should blindly follow one person, I do think finding those who seem to view things in a similar way can streamline things and make you less likely to doubt the plan IMO.

Your assessment of me is accurate. I read a TON before I hired mike and after working with him it only strengthened my opinions on his views. ;)
 
liftandswim said:
He's put out two videos recently. One is him hitting 715lbs or something like that for 5 sets of 6 on deads...disgusting.
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Oh yea it was freaking ridiculous. I mean like training/coaching stuff. Animal gets him to do a little. Chad had him do some that were great, but it almost sounded like chad had to pull the info out of him. He also did some with a bodybuilding channel, which he then sued, and then they sued him apparently. So much drama in the LBC
 
rob112 said:
Chad had him do some that were great, but it almost sounded like chad had to pull the info out of him.
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Those creepy whisper videos lol. Had to turn the volume all the way up on those fukkers.

Edit:
But yeah I wanna hear more about his training beyond the broad information he's already provided in a few videos. Seems like he's always pushing himself very hard
 
You guys have any tips for getting the hands in more. My hands are quite far apart on my squat almost to the collars. No flexibility in my shoulders I'm guessing...
 
wasme said:
You guys have any tips for getting the hands in more. My hands are quite far apart on my squat almost to the collars. No flexibility in my shoulders I'm guessing...
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Going thumb-less or pinkie-less might help. Improving shoulder mobility clearly helps too.

But you don't necessarily NEED a narrow grip to squat successfully. A lot of the bigger guys do just fine with a wide grip. That said, improving your shoulder mobility can't hurt.
 
liftandswim said:
Going thumb-less or pinkie-less might help. Improving shoulder mobility clearly helps too.

But you don't necessarily NEED a narrow grip to squat successfully. A lot of the bigger guys do just fine with a wide grip. That said, improving your shoulder mobility can't hurt.
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Cheers man... will give those techniques a try on my warmups tomorrow
 
liftandswim said:
Going thumb-less or pinkie-less might help. Improving shoulder mobility clearly helps too. But you don't necessarily NEED a narrow grip to squat successfully. A lot of the bigger guys do just fine with a wide grip. That said, improving your shoulder mobility can't hurt.
Click to expand...

Solid advice.

Only thing I'd add is warm up the shoulders and stretch the lats before squatting, and work in as you get warm.

If you decide to look up shoulder mobility stuff your gonna wanna search external rotation. Lots of good youtube stuff.
 
Lol at the CWS creepy whispers w/ Dan Green. That was exactly what I thought when I saw those vids.

Foot placement - do what works, as mentioned. Play with it. I still do. Too close and I'm weak and start throwing my knees forward. Too wide and I start getting pangs in my glutes/upper ham, and I lose power. You'll know, because it's where you feel strongest and tend to set your PR sets with. Keep in mind anyone you see squatting in briefs or a suit is trying to work their gear, and their technique is going to be VERY different from your raw setup.
wasme I've seen guys set their hands and then more or less dive under the bar and wiggle back down to get the bar set right, repeating as necessary. You just want to be as close as necessary to be able to pull the bar into your upper back. Or as close as possible failing that.
 
wasme said:
You guys have any tips for getting the hands in more. My hands are quite far apart on my squat almost to the collars. No flexibility in my shoulders I'm guessing...
Click to expand...

How are you setting up, Simon? I do something similar to what Hyde just suggested. I couldn't get my hands close enough if I was already under the bar. I position my hands and I dive in and slam my traps in the bar. Sometimes it even bounces the bar I go in so hard.

I'm loving the conversation in here. I learned so much from you guys. On the look these guys up just to get more knowledge.
 
YESTERDAY:


Barbell Incline Close Grip Bench Press 191.17

Both hands on smooth.

Set 1 : 45x5
Set 2 : 95x10
Set 3 : 135x10
Set 4 : 155x7
Set 5 : 135x10
Set 6 : 135x8
Set 7 : 95x18

The incline CG is a little tougher than flat. Thanks for the tip Brian. I'm going to alternate them.

SUPERSET 1:

Barbell Curl 133 (w/ fat grips)

Set 1 : 85x8
Set 2 : 95x8
Set 3 : 105x8
Set 4 : 100x8 + drop
Set 5 : 85x4

Dip Machine 276

Standard dip grip-
Set 1 : 180x15
BW dip because machine was taken
Set 2 : 0x21
Knuckles FWD
Set 3 : 180x15
Set 4 : 180x16

SUPERSET 2:

Dumbbell Zottman Curl 40

Set 1 : 25x10
Set 2 : 30x10
Set 3 : 30x9
Set 4 : 25x10

Dumbbell Tricep Kickback 44.33

PRONATED

Set 1 : 30x10
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 30x10

SUPERSET 3:

Cable Overhead Curl 80

DROPSET:
Set 1 : 60x10
Set 2 : 50x6
Set 3 : 40x5
Set 4 : 30x8
DROPSET:
Set 5 : 55x10
Set 6 : 45x6
Set 7 : 35x5
Set 8 : 25x8
DROPSET:
Set 9 : 55x10
Set 10 : 45x6
Set 11 : 35x6
Set 12 : 20x14

Cable Rope Overhead Triceps Extension 81.67

Set 1 : 50x19
Set 2 : 50x15
Set 3 : 50x14
Farmers Walk N/A 80#

Set 1 : 00:01:15 dropped twice
Set 2 : 00:00:42 dropped once
 
Barbell Deadlift 430

Belt-less, hook grip, TnG
Set 1 : 160x5
Set 2 : 200x5
Set 3 : 235x3
Set 4 : 300x5

O/U grip, + belt
Set 5 : 340x3
Set 6 : 370x1

+Chalk
Set 7 : 405x1
Set 8 : 430x1 PR (taped)
Set 9 : 405x1

430:
Invalid Link Removed

That went up way faster than I expected. I had a lot more in me.

Barbell Front Squat 235

Set 1 : 45x3
Set 2 : 135x3
Set 3 : 185x3
Set 4 : 225x1
Set 5 : 235x1 PR
Set 6 : 205x2
Set 7 : 135x2

If I could figure out how to prevent the bar from rolling forward I'd have a lot more weight there. After my deload I'm going to 531 them on DL day.
 
Your strength is increasing by leaps and bounds. No wraps on that 430, dang that is a strong grip! Congrats on the PR's!!
 
turff49 said:
Your strength is increasing by leaps and bounds. No wraps on that 430, dang that is a strong grip! Congrats on the PR's!!
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This^^^^^^^ for sure!
 
mountainman33 said:
235 of front squats?! Nice!!
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Thanks Mountain! I def need to improve on them, and will in time.

turff49 said:
Your strength is increasing by leaps and bounds. No wraps on that 430, dang that is a strong grip! Congrats on the PR's!!
Click to expand...

My grip has consistently improved the last couple months. On that last rep of 405 I just held the bar FOREVER. I kept getting weird stares.

kenpoengineer said:
This^^^^^^^ for sure!
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Thanks Mark!
 
Congrats on the PR! Your dead looks solid! Where are your crocs?! Jk :D
 
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